CrossFit MINS Berlin | 24.04.2021
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24.04.2021

ONLINE LIVE HOME WOD

1. Midline Strength
4 Sets
10 Hollow Rocks
10 Seconds Hollow Hold/ Tuck Hold
10 Hollow Rocks
10 Seconds Hollow Hold/ Tuck Hold
Rest 45 Seconds Between Sets

2. Conditioning
By In:
5 x 30 Seconds On/ 30 Seconds Off
Max Single Arm Dumbbell/ Kettlebell Devil Presses

– Into –

AMRAP 8
8 Dumbbell/ Kettlebell Hang Snatches
8 Bench Dips

– Into –

By Out:
5 x 30 Seconds On/ 30 Seconds Off
Max Single Arm Dumbbell/ Kettlebell Devil Presses

OPEN: DB (22,5/15); KB (20/16)
PERFORMNACE: DB (20/12,5); KB (16/12)
FITNESS: DB (15/10); KB (12/8)

 


 

CAGE WOD

TEAM WORKOUT

In Teams Of 2
„Smooth Operator“
AMRAP 31:
60/50 Calories Bike
50 Hang Power Snatches
40 Lateral Barbell Burpees

50/40 Calories Bike
40 Hang Power Snatches
30 Lateral Barbell Burpees

40/32 Calories Bike
30 Hang Power Snatches
20 Lateral Barbell Burpees

In Time Remaining:
Max Lateral Barbell Burpees

OPEN: (35/25); (40/30); (50/35)
PERFORMANCE: (30/20); (35/25); (40/30)
FITNESS: (25/15); (30/20); (35/25)

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